Minerals in the Body

We often hear how the fruits and vegetables are loaded with essential vitamins and minerals required by the body. The sound of mineral brings the picture of various minerals present in the earth's crust. Imagine eating those minerals! Importance of minerals in the body lies in the fact that they contribute to the normal functioning and growth of the human body and since it cannot be produced by the body, we need to constantly furnish the body with a fresh supply of 15-16 minerals on a daily basis. Approximately, 4% of the body's mass comprises minerals.

Minerals in the Body

Minerals can be categorized as major minerals and trace minerals. Let's have a detailed look at them.

Macro or Major Minerals: These are those minerals required in large amounts in the body that is in amounts of 100 milligram or more every day. The different macro minerals required in the body are calcium, phosphorus, magnesium, sodium, potassium, chlorine and sulfur.

Trace Minerals: These minerals are required in amounts less than 100 mg each day and include the minerals like iron, iodine, zinc, fluoride, selenium, copper, chromium, manganese and molybdenum.

Benefits of Minerals

These 16 minerals play different roles in assisting the body with its functioning, growth and development. Let's have a look at some of these minerals and understand the overall function of minerals in the body.

Calcium: Over 1000 mg of calcium intake is required on a daily basis, as this calcium is used up to strengthen bones and teeth. It is also needed for muscle and nerve functions. Deficiency of calcium can conduce to weakening of bones, leading to a painful health condition called osteoporosis. The bones become brittle and snap easily. Tooth loss, muscle cramps, etc. are also seen. This calcium can be obtained in large amounts in dairy products like milk, yogurt, cheese and also in dark green leafy vegetables.

Phosphorus: Phosphorus along with calcium plays a crucial role in building the structure of bones and teeth. Living cells utilize phosphate to transport cellular energy via adenosine triphosphate (ATP) and help in several other bodily processes. This phosphorus is available in protein rich foods like meat and dairy products.

Magnesium: This mineral magnesium is available in legumes, green vegetables, whole grains and nuts. It is essential for Calcium and Vitamin C metabolism and also plays an important role in regulating neuromuscular activity of the heart.

Sodium: Found in common salt, processed foods, seafood, milk and milk products, sodium is a mineral responsible for the regulation of body fluid volume, acid-base and concentration. A deficiency of sodium is not seen in people, instead people are found to have excess of sodium content in the body, thereby conducing to high blood pressure.

Potassium: Found in bananas, avocados, celery and turnips and several other fruits and vegetables, this mineral is essential for maintaining fluid and electrolyte balance in the cells of the body. It also assists in muscle contraction and sending nerve impulses.

Chlorine: An essential component of digestive juices, chlorine is a mineral that plays an important role in maintenance of the body's acid-base and fluid balance. Chlorine is obtained from sodium chloride or common salt ingested. It is also found in tomatoes, celery, olives, seaweed, etc.

Sulfur: Good sources of sulfur are eggs, lean beef, clams, fish, dairy products, onions, wheat germ, garlic, cabbage, etc. This sulfur is required by the body for amino acid building. The proteins, enzymes and polypeptides that contain amino acids contain sulfur, thus, sulfur forms an essential part of all living cells. Usually we do not find cases with sulfur deficiency as it is quite commonly available in the food we consume.

Iron: The red blood cells in the blood contain hemoglobin formed by protein and iron. This hemoglobin is responsible for transport of oxygen from the lungs to the rest of the body. Without iron, hemoglobin will not be formed and oxygen transport system will be in jeopardy.

Zinc: Found in liver, eggs, seafood and meat, zinc is a mineral playing important roles in growth and sexual maturation, wound healing and taste sensation. It is also seen to increase the immune system response in the body. It helps the body fight infections.

These minerals need to be furnished on a timely basis. Excess mineral will be eliminated by the kidneys via urine, thus, one needs to make sure the body gets enough mineral intake on a timely basis. Balance is the key! Deficiency will cause harm and excess will also prove detrimental. Thus, do not let the balance tip!